All you need is to be sitting in a chair to do the Figure Four Stretch. Sit tall with your shoulders back. Look straight ahead as you cross your right ankle over your left knee.(Carrie Cockburn/The Globe and Mail)

Push gently on your right thigh. Feel the stretch in the outside of your right hip. Hold for 10 to 30 seconds and repeat on opposite leg.
Don’t allow your body to rotate toward the leg that is being stretched. Keep your shoulders level side to side and stacked over your hips.(Carrie Cockburn/The Globe and Mail)

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